You need proteins for a properly functioning body. Proteins are responsible for tissue growth and repair, maintaining your immune system, making certain enzymes and hormones and providing the basis for lean body mass. The right kind of proteins can balance out a healthy diet. When you eat proteins, your body breaks them down into their simplest form, amino acids. The body joins amino acids together to make the proteins it needs. Most amino acid combinations can be made by your body, but there are certain amino acids you must consume in their usable form because your body cannot make them.
Recommended Intakes
People's protein needs differ. For instance if you are a powerlifter or endurance athlete, you may require more protein than a person who sits in front of a computer all day. The current recommendation for protein intake from the Institute of Medicine is 0.8 g per kilogram of your body weight. You may increase this to 1 gram per kilogram of body weight, depending on how active you are. If you are confused about how much protein is right for you, ask your doctor or visit a dietitian.
Poultry
Animal sources of protein are known as complete proteins. They can provide your body with those essential amino acids that are a necessary part of your diet. However, not all animal protein is healthy. For example, red meat is high in protein but also high in saturated fat and cholesterol. Choosing low fat and lean sources like chicken and turkey can provide high quality proteins, including essential amino acids, with a moderate amount of calories and a small amount of fat.
Seafood
Fish is a nutritious food that packs a protein punch. Just a three-ounce serving of fish can contain as much as 20 g of protein. Fish are low in fat and calories, but rich in vitamins and minerals. Fish contain essential omega fatty acids that are important for brain and nerve health and growth.
Legumes and Nuts
Legumes and nuts are the main source of plant-based proteins. These are less complete than animal-based proteins but are also very healthy. When you eat legumes or nuts, you also consume various vitamins and minerals and a healthy dose of fiber. Legumes like chickpeas and lentils get 7 to 9 percent of their calories from protein. They are also rich in calcium, riboflavin, iron and zinc. Nuts contain 5 to 9 grams of protein per handful and also contain heart healthy unsaturated fats. Increasing your plant-based protein is healthy for your heart and your waistline.
Member Comments